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A Few of My Favorite Adaptogens, All-Time Favorite: Ashwaganda 
Ashwaganda, Withania somnifera
Commonly called Indian ginseng, winter cherry, Hindi name asgandh

Plant family: Solanaceae (Nightshade family) - An evergreen shrub found in arid regions of India. Its range extends as far west as Israel.

Part Used: Root primarily, though a bit of research has been done on the leaves, too (see pictures and growing information at Horizon Herbs

Taste/Energetics: Bitter, warm, dry

Active Constituents: Steroidal compounds: steroidal lactones (withanolides, withaferins), withanolides and alkaloids (isopelletierine and anaferine), saponins (including sitoindoside VII and VIII), glycosides, and iron.

Biochemical Actions: Adaptogen, mild sedative, anti-inflammatory, antioxidant, immune amphoteric (immunomodulating), antitumor, antistress/nervine, antispasmodic, mild astringent, antianemic (hemapoietic), and rejuvenating properties, positively affecting the endocrine, cardiopulmonary, and central nervous systems.

Medicinal Use: One of the most useful herbs as we age, particularly when there is sexual debility/loss of libido involved or infertility; promotes growth in children. The Latin name of the plant means “sweat of the horse.” From that, you can guess the root is a tad odiferous. Ashwaganda is the one of the best adaptogens for calming nervine or antistress effects, which makes it very effective for anxiety, fatigue, cloudy thinking, stress-induced insomnia, neurasthenia (nervous exhaustion), and some perimenopausal muscle pain. When taken during extreme stress, ashwaganda counteracts changes in blood sugar, adrenal weight, and cortisol levels.

In Ayurvedic medicine, the herb is usually prescribed for arthritis and rheumatism and to prevent disease in the elderly, as well as in pregnancy. In a double-blind, placebo-controlled crossover study of 42 patients with osteoarthritis, ashwaganda combined with other herbs significantly reduced pain and disability. In another study, again with other herbs, ashwaganda proved superior to placebo to treat arthritis of the knee. David Winston often uses a blend of ashwaganda with kudzu root, cyperus root, and black cohosh root for the chronic muscle pain of fibromyalgia, neck and back pain, restless legs syndrome (if taken with magnesium), and arthritis.

In healthy children, administration of ashwaganda increase body weight and hemoglobin. It also increased hemoglobin levels and hair melanin in a year-long study of 101 healthy males. For anemia, ashwaganda powder is often mixed with milk and molasses.

In a six-week study on laying hens, ashwaganda extract increased egg productions, improved shell weight despite increased stress on hens, and improved calcium and phosphorus retention in the hens' tibia bones, thus the herb possibly may enhance productive performance and bone mineralization in humans.

One study showed a significant inhibition of parasitemia in mice inoculated with Plasmodium berghei compared to controls with a maximum inhibition at a dose of 600mg/kg of body weight.

Ashwaganda may help compensate for damaged neuronal circuits in those with dementia and may have some protective effect against development of Alzheimer's; stimulate thyroid function and increases physical endurance; has strong hepato- and renal-protective (liver protective similar to that achieved by milk thistle) and antineoplastic (antitumor) effects; is cardioprotective, cardiotropic, and has anticoagulant properties; anti-inflammatory; antioxidant; and immunomodulating.

Ashwaganda is one of the herbs I always include in a protocol for those with cancer, even those who choose chemotherapy, radiation, and surgery. Animal studies indicate ashwaganda causes an increase in white blood cell, red blood cell, and platelet counts, as well as helps increase body weight following chemotherapy and protects against myelosuppression. Ashwaganda regulates angiogenic processes and appears to selectively inhibit cancerous tumor angiogenesis. Specific research has been conducted showing positive effects of ashwaganda use in cases of prostate, breast, and colon cancer, though other studies indicate protective and therapy-synergistic effects of the herb with other types of cancer as well.

Although ashwaganda appears safe, one study did show it interfered with serum digoxin measurements. Yet another study showed ashwaganda extract was found to be helpful against multidrug-resistant Staphylococcus aureus strains.

Another case report states that ashwaganda may have precipitated thyrotoxicosis in a patient taking the herb for chronic fatigue (report is in Dutch and thus the details cannot be examined by this author). On the other hand, ashwaganda seems able to offset the side effects of some medicines, reversing haloperidol-induced catalepsy in mice and reducing reserpine-induced orofacial dyskinesia and cognitive dysfunction in rats.

Ashwaganda for whom?
*Those who are stressed, particularly if the stress results in low libido;
*Anxious folks because it is not associated with insomnia unlike the ginsengs and eleuthero and affords an anti-anxiety effect within 15-30 minutes after administration of the herb;
*Good choice for arthritic patients;
*Elderly suffering from various degrees of dementia;
*Those with cancer or those trying to prevent cancer development;
*Those with malaria or working to prevent malaria;
*Folks with autoimmune conditions.

Safety Issues: Class 2 b, according to Botanical Safety Handbook, 2nd Edition. Mills and Bone in Essential Guide to Herbal Safety report a review of traditional Ayurvedic literature notes that list ashwaganda as an abortifacient in three of the five sources checked; however, the definition of abortifacient was quite broad, including emmenagogue, uterine contractor, and antimetabolite. Although it is used in Casablanca and West Pakistan for abortion and has also been used to tone the uterus in women who miscarry to remove retained placenta, another traditional source lists it for use as a nutrient and tonic in pregnant women. In India, the herb is often used in milk as a tonic during pregnancy. An animal study of rats administered the whole plant decoction (100mg/kg/day for 8 months) resulted in same litter sizes and frequency of pregnant to controls, though progeny on ashwaganda had higher average body weights. Withania root powder (25mg/day for 10 days) administered orally to male and female mice, later paired for mating, resulted in decreased litter size and produced some infertility. Mills notes the discrepancy in safety information may be due to use of different plant parts: “Withania leaf has a very different phytochemical content compared to the root.” The root may have an antifertility effect (though I would not rely solely on this one study), but this is not clear either, as several texts list it as having been long used to prevent miscarriage and to enhance fertility, particularly in men with low sperm counts. Even should there be some antifertility effects associated with the use of the herb, that does not necessarily imply harm during pregnancy. Bone in Clinical Guide to Blending Liquid Herbs states no adverse effects expected. Winston in Adaptogens says caution may be warranted for use in pregnancy while Yance in Adaptogens in Medical Herbalism states "Ashwaganda is very safe and free of side effects when taken in the prescribed range of dosage. Toxicity studies reveal that ashwaganda is completely safe. Very large doses, however, have been shown to cause gastrointestinal upset, diarrhea, and vomiting: such quantities may possess abortifacient properties as well, so caution should be taken in pregnancy." For my own use and that of my clients, I keep the dosage to 3 to 6 grams per day during pregnancy and have observed no ill effects.

General Dosage: 3 to 10 g/day of dried root or by decoction; 5 to 13 ml/day of a 1:2 liquid extract or equivalent in tablet or capsule form; 100 to 1,000 mg/day of a standardized extract (containing 4.5% withanolides).

Shonda's Use of Ashwaganda: I generally take at least 1,000 mg mid-morning, another 1,000 mg mid-afternoon, and then 2,000 mg at bedtime to help me sleep. If I happen to feel particularly anxious over something, I take another 1,000 mg as needed.

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Towels & Life Choices 
Life is so much more than simply the foods we eat, the exercise we do or do not do, or the way in which we curl our hair. We are not machines that merely need the right oil or fuel or sleek design to function properly. We are made body and spirit. A large part of our attitude toward health and the interventions we choose to use is a direct result of our spiritual health. How we view our world, our God, and His people is vital. If we worship God in fullness and with reverence, our attitude and our living will be reflected in lives glorifying to God in the service of our fellow humans.

Many of us live with the fullness of an overwhelming number of daily tasks or seemingly insurmountable obstacles to building the lives we envision. This can wear down our desire to worship God and serve our brethren and sistren with a happy heart. All busyness and high hills to climb, with no respite of physical and spiritual refreshment, makes for a dull and/or broken Jack or Jill.

Resting in God

We start with solid spiritual feeding each day: Bible reading, prayer, and meditation on God's word. Even if all we have time for are a few verses read or remembered before a bigger meal of the Word later in the day, a good starter for the day in prayer and praise allows us to tackle our duties with the awareness that we depend fully on God's abundant grace to help us accomplish them. We don't wait until we feel God's grace on us before we begin performing those tasks. We get on with the job.

As we go forth in obedience, we can trust in God's grace for the fulfillment of what is before us in just the way He has planned for us. Trusting in Him brings peace, rather than anxiety about the number or types of things we are trying to accomplish. Trusting in Him also means we trust He will bring about all that He desires for us each day rather than focusing on our failure to accomplish all we want to get done or what others want for us to get done each day.

This certainty gives comfort and energy in and of itself rather than worry over whether we’ve made the best decisions possible. The most freeing counsel our family was blessed to receive was from our pastor several years ago. He encouraged us to stop trying to make the perfect decision but to make a faithful – not sinful – choice and trust it to be God’s plan because once the decision is made and the action is taken, we can trust God’s leading. To oversimplify and goofify this notion, an example would be when I fold my towels a particular way, this is God’s plan for our towels. When someone else folds their towels differently, I can trust God to be leading them as well. No need for me to question the way I fold my towels or the way they fold theirs until the time God provokes me to think, “Hmm. I think I’m going to fold in half rather than in thirds.” No sin in how we fold our towels.

If only we could apply the same peaceful trust in the way we fold our towels to the way we get up and try to make a go at each day and find our way to accepting the day's ending. If only we could think it's just as silly to get squirrelly about how someone else might fold their towels as it is for us to get all squirrelly and judgy about how someone else presses on each day trying to make the best decisions possible with the information and grace available to them at the time.

Do we really think we're doing this business of life on our own? That what we do or do not accomplish is by our own hand? If we really recognize that the grace of God upholds and strengthens us for what lies before us, how is it we deny the presence of the same grace in our brothers and sisters in Christ?

God gives what He wills to each of us. And it's good.

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Giving Away the Farm 
...or Education, as it more accurately could be called. I probably should have posted this yesterday before beginning the process, but it seems I'm always doing things backwards, getting overeager and jumping right in before announcing what I'm planning.

I've long wanted to make this blog more active, but I felt like I've said a lot over the years in my course and in teaching my students and I say a lot to the general public over on Facebook, Given both the Naturally Healthy Facebook page,, and the Shonda Facebook page activity, I felt all talked out.

Then I began getting in a good many requests from folks who wanted to learn about herbal medicine but could not necessarily afford to purchase the full course materials or who wanted to learn but could only handle small bites of the information rather than a whole lesson's worth in one sitting or 36 or 72 lessons over 1-3 years. I put my thinking cap on, or, rather, I had a cup of tea and pondered how to do two things at once.

And voila! I can deliver small bites of the course here on the blog, which also happens to give me something I enjoy talking about and is too wordy for Facebook posts...even for my very verbose Facebook posts. A win-win for everyone!

So yesterday that process was begun. My plan is to deliver a little something each day, either information from the course or links to information my students and I use to help us learn or recommended resources for learning. The full herbalist training programs will still be offered for sale since those are delivered in full so students can have all the information at their fingertips and on their screens, have daily support for their lessons and further questions in the student forum, and weekly classes each semester to give them further instruction. So if you want it all, please click on the herbalist training program options and choose the one best suited for you.

If, however, you just want small bites of nutritional and herbal education, stay tuned to the blog. I'm greatly looking forward to this new adventure with you. It may take us some time to wade through over 1,000 pages of material plus all the supplemental resources, but we'll get there. I guess this now makes me...

Herbally free,

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